This article was written a while ago, but I stumbled upon it today, and felt completely inspired after reading it. I heard Emmanuel speak at an Occupational Therapy conference last year, and was beyond impressed with his determination to accomplish so much in life, and a desire to turn his own experience into something positive for so many athletes with disabilities. I love this story, and I’m pretty sure you will too:

http://www.dreammanifesto.com/emmanuels-dream-disability-does-not-mean-inability.html

Nutrition has always been a passion of mine…I love reading every new study, trying new products and wandering down every aisle of health food stores. Discussing nutrition is an integral part of my holistic approach with clients, as I really do believe that achieving optimal health and fitness is attributable significantly to nutrition (up to 80%). But as fascinating a subject as it is, I also think nutrition could be a lot simpler than we make it out to be. I believe it’s about eating a diet of mostly whole foods. In an effort to increase our own intake of whole foods and subsequently our health and energy levels, my husband and I have recently decided to adopt a “part-time” vegan diet. Maybe it sounds crazy to some…why do it only part of the time? Well, mostly it’s me…I’m not the “all or nothing” type. I like my routines and some of my favorite foods. And, as I tell my clients, long-term change comes from short, easy swaps in routines. I know I’m much more likely to stick to this change if 50% of my daily intake is vegan sources of foods (and, thus, a whole lot of antioxidants, plants and natural energy). But, by giving myself the chance to still enjoy my favorite foods allows me to experiment with new recipes, yet not go hungry as I (inevitably) mess many of them up.

After being on the part-time vegan bandwagon for a little while now, our thoughts? We’re loving this change! How could we not, with this delicious, and super easy breakfast to wake up to?

…and lunch

There are some amazing websites out there for vegan meals, gluten free meals, and just healthier meals that incorporate more whole foods than processed (my current favorite:http://deliciouslyella.com/recipes/ ). Surprisingly, I’m loving switching up my routine with these new recipes…and I’m not gonna lie, I feel great! The energy you get from eating whole foods is amazing. Yesterday, I didn’t even want to drink my usual cup of coffee in the morning (who am I??).

I’m not one to recommend any specific nutrition changes for clients, but what I can say is this: it never hurts to identify the areas in your life that can use improvements and commit to making small, sustainable and healthy changes in those areas. For some of my clients, that’s replacing a cup of juice with a whole orange in the morning. For some, it’s eating a salad just one day a week for lunch, instead of their usual sandwich and chips. Or it’s as simple as reducing the amount of sugar they put in their coffee every day.

The point of this whole rant is that changing our food intake for the better is really not so hard. Done through small steps, flavorful and exciting new recipes and the understanding of the benefits of whole foods, it really doesn’t make sense not to start a journey toward a healthier diet…today.

As a fitness enthusiast and someone who has tried many fitness programs out there, I really am just a huge fan of the P90x series in general, particularly the latest series of 30 minute workouts that fit oh so easily into my schedule. I’m about a month into this newest 90 day program, and just this minute finished “The Challenge” workout – a routine consisting solely of push up and pull up moves. I’m surprised I can even type this right now, my arms are still shaking so much from fatigue. But I feel absolutely empowered! Believe me, I’m as much a fan of Barre workouts and running as many girls out there, but I’ve really come to appreciate the importance of a good strength workout, especially one that challenges me as much as pull ups do (and always will…)

Over the years, my clients have also come to appreciate the importance of strength training as a necessary component of any fitness routine. It’s something I emphasize all the time, probably more than my friends and family would like to hear. But it’s important, and I’m not quite done endorsing this vital category of fitness. So here’s a reminder of just a few of the many benefits of strength training:

1. First (and of most interest to many of us), building lean muscle is necessary for weight loss. It increases your resting metabolic rate and post-exercise caloric burn. Cardio workouts are important, and I love them, but they’re not enough for weight loss and overall health.

2. Strength training protects your bones. There are many ideas out there about why bone loss occurs as we age, and how we can prevent it. But what is supported consistently in studies is that strength training protects your bones and slows bone loss. As an Occupational Therapist working with an aging population, I am constantly reminded of the quality of life issues that result as osteoporosis and fractures occur…and I am positive that there’s a lot I’d be willing to do to prevent such a decline. If strength training is proven to work, why wouldn’t I do it?

3. It’s functional. In my job, as in many others, I have to lift on a daily basis. And I have to do it correctly and efficiently to protect my back (and neck, and shoulders…you get the picture). Having underlying strength is necessary to be able to do this. And for those of us who sit most of the day, maintaining functional strength is even more important, as it is even easier for someone who sits most of the day to hurt his back when doing something as simple as taking a suitcase out of the car. No joke…I’ve seen this happen. And the pain can last much longer than one would think.

4. It prevents fitness plateaus. Continually changing the muscle groups you’re working, as is common in a multiple day strength training routine, keeps us from getting bored. It works accessory muscles that are otherwise neglected. It challenges you to work muscles in many directions, thus promoting increased function. And building lean muscles throughout the body might just be the push needed to bust through a weight loss plateau.

5. It makes us more athletic. Whether you’re a runner or participate in a local basketball league, strength training will help you become stronger, faster and more powerful for your sport. Just try it and tell me it doesn’t help…

I could go on forever (and would love to), but you get the picture. The point is, fitness is multi-dimensional. It should be forever evolving and changing for the better. It should make you feel strong, fit, and healthy and never, ever bored.

In honor of American Hearth Month, here’s a quick read to get ya’ll thinking about ways to keep your heart healthy:

http://www.huffingtonpost.com/2014/01/29/heart-disease-women-panel_n_4689608.html?utm_hp_ref=health-fitness&ir=Health+and+Fitness

My take on this? Here’s what I think we should do:

1. At noon time, instead of just walking to the cafeteria at work or driving to that sub shop up the street, take a quick walk around your building before you go grab your lunch. 5 minutes is good. Do it again tomorrow. And the rest of this week. Reflect on how it feels to actually move your body for just a few minutes.

2. Tonight, plan your meals for tomorrow. Maybe pack a lunch instead of buying one. Include a fruit or vegetable in each meal. See, this isn’t hard, right??

3. Just one night this week, set your DVR to record your favorite TV show and start heading to bed 30 minutes earlier than usual. You’d be surprised what a little extra sleep does…you may not even crave that bagel and coffee tomorrow morning…

I’m committing to these three goals this week. Whose with me??

Happy Heart Month!!

It’s January 8th…and a Wednesday…so chances are, you might be having some trouble sticking out those New Year’s resolutions you so enthusiastically made last Tuesday night (it sounded like a great plan when it was fueled by champagne and your girlfriend’s or husband’s promise to commit to a healthy change with you , didn’t it?? Daily, 5 AM gym sessions…no problem! Green smoothies instead of coffee every morning…yum!). But now it’s a week later, it’s dark and freezing in the morning, and getting back to a full-time work schedule after the holidays has been rough. Maybe you already gave up on  your resolutions, or maybe you’re telling yourself that it’s just gonna be too hard to stick to them. But I’m here to tell you that it’s not, and that there’s never a bad time to start living your healthy lifestyle. I love the timing of New Years Resolutions…the idea of “cleansing” our bodies after the overindulgence of the holidays, the collective enthusiasm of our friends, family members and colleagues as everyone embarks on their goals at the same time. But January 1st isn’t the only time you can start your journey toward a healthier you. January 8th works too. Or Feb. 1st. The point is, it’s not the day that you commit to your goals that matters…it’s the planning you put into them to guarantee success, it’s the reinforcements you give yourself every step of the way (and I mean every step, if that’s what it takes…every workout, every day you stick to your healthy eating plan…whatever it takes), and it’s starting right back where you left off if you have a bad day, or week. It’s finding the right people to support you along the way and participate in healthy activities with you, even replacing some of the less healthy activities for the time being. Leading a healthy lifestyle is a daily choice, albeit a difficult one, but it’s achievable. Not just in January, but the whole year through…

Here’s a quick article to inspire you to set, and keep, your goals this year:

http://life.gaiam.com/article/10-tips-help-you-keep-your-new-year-s-resolution

Wishing all of my family, friends, clients and fellow fitness enthusiasts much health and happiness in the New Year!

With Christmas just 3 days away, I can’t be the only one who’s running around getting last minute gifts, baking, wrapping and just otherwise keeping quite busy. But I made a promise to myself this year to not let the stress of the season get to me, and I have to say that, all in all, I’ve kept that promise. My plan:

1. Work out at least 10 minutes a day, even if it’s a quick yoga routine. Mornings are a great time to get this daily energy booster in.

2. Eat well, and bring healthy snacks for “on the go” Christmas shopping (some of my faves right now – walnuts, almonds, dried or whole fruit). And I always start the day with a filling, wholesome breakfast, and I recommend my clients do the same. Refined carbs in the morning = crashing, unhealthy cravings and maybe even binges later on. And none of that’s gonna help you get all that shopping/wrapping/baking done…

3. Do a little each day, and stop when I feel stress coming on. Sometimes this means leaving a gift half wrapped until later that day or the next. Sometimes it means my Christmas cards get out a little late (oops!). But it also means learning that not every “chore” in life is urgent, and that forgiving yourself for not being perfect is an important skill to learn…for the holidays and the rest of the year.

4. Preparation is key for holiday survival. For those who know me, cooking and baking are not my favorite things. In fact, they’re just plain daunting. So, it’s not unusual for me to shop one day, prep vegetables and fruits the next (chopping things ahead of time saves a lot of time day-of), and making the dish the next. Crazy, I know…but there’s a lot less complaining all around when I break up tasks like this. And notice, I said vegetables and fruits…I always recommend bringing one healthy dish for each unhealthy one you prepare. So, if you’re making those famous Christmas cookies of yours, try a fruit salad or healthy appetizer too.

This is the first year in a long time that I’ve felt so stress-free on December 22nd. And I’m really quite a fan of this feeling. It’s a busy time of year, for sure, but it doesn’t have to be stressful. I’m a big advocate of finding balance in life, and if you can do this the week of Christmas, you’re off to a great start for the New Year!

Wishing all of my family, friends and clients a joyous holiday season and a happy, healthy New Year!!!

With warmest wishes, 

Jess

I’m not one who likes to grocery shop (just ask my husband, poor guy!), but I felt inspired today to use up all the coupons that I’ve been collecting the last month, and maybe to have something other than PB+J for dinner. So, my husband and I ventured out on this Saturday morning to stock our shelves, freezer and fridge. Our challenge: spend at least $120 on food, so that we can get $30 off in coupons and not have to “bulk shop” again during the next few busy weeks of holiday prep. For those of you who shop often, this seems like no challenge at all, right?? In fact, I expected that we would meet the $120 goal, and surpass it, in no time at all. Boy, was I wrong…

30 minutes and $25 dollars in, we hadn’t even left the produce section yet. We had at least 2 of our reusable shopping bags full of fruits and vegetables for lunches and dinners for the next week or two, including plans for lots of leftovers and quick meals. At this point, though, we hadn’t spent much money yet, and I was starting to panic that I’d be stuck in the grocery store all day. But, we soon found out that, after filling up on whole foods, we really didn’t need to spend much more time shopping. A quick stop in the dairy aisle for yogurt, milk and cheese, and then onto the meat section for our lean chicken, pork and ground turkey. After stocking up on plenty of the lean meats, we still had only reached $70. Now what?

Lucky for us, we don’t buy many processed foods at all. In fact, one loaf of 100% whole wheat bread was the only processed food we bought, and that was on sale for $1.50. But now we were only at $71.50. So, we decided to stock up on some brown rice, spices, diced tomatoes (no salt added, of course!). This went on for a while more, with the moral of the story being that we had a lot of trouble finding enough food that we needed, or spending enough money. Crazy right?? For those who are wondering, we finally met our limit by buying some ingredients for an upcoming cocktail party we’ll be making appetizers for, as well as stocking up on some whole, raw nuts for snacking. Our final total: $107 dollars for well over 2 weeks worth of meat, potatoes, fruit, veggies, nuts, yogurt and extras. Without buying processed foods!

I was inspired to share this mundane (and most likely boring) story in this blog because grocery shopping is something that many of my clients struggle with. It’s expensive, it’s stressful, and it’s often hard to buy healthy items within a budget. Or so we think. But, my experience today reminded me that it is entirely possible to shop for a family, on a budget, and still buy healthy foods. It is not true that produce is more expensive than processed snacks. It is cheaper to buy oatmeal and fruit than processed cereals and bagels for breakfast. It is cheaper to take leftovers for lunch than frozen meals (even the “healthy” ones). It is reasonable to have fruit, nuts or yogurt for snacks, and cheaper in the long run than buying cookies, crackers or chips. Whole potatoes are cheaper than boxed versions of potatoes, rice or pasta sides, and much healthier.

So, the next time you drag yourself to the grocery store, remember to spend your time in the perimeter of the store, and skip the inner aisles all together, if possible. Or make a list of items you may need in those aisles, and don’t browse anything outside of those items. Get in this habit, and I promise you will save money and start eating more healthfully. Maybe you’ll even start looking forward to grocery shopping (though I’m not counting on this one for myself…)

Having just returned from an early morning walk, I’m feeling inspired to write about how awesome the fall is for finding fun opportunities to engage in exercise in the beautiful New England Weather! Every weekend this month, my husband and I have decided to spend most of our weekend days outside, hiking in the White Mountains or the much more convenient Blue Hills area, and we are both happier people because of it. There’s truly something about the crisp fall air, sounds of leaves rustling, and calm feeling that surrounds us when we’re hiking, and I notice that a nice Sunday hike sets the stage for a much more relaxing work week for both of us.Now, I’ve been a trainer for years, and no matter where I’m working or who I’m working with, I’ve heard over and over that having a family and career do take away from time to exercise. I completely agree that it’s a struggle, which is why I encourage my clients to incorporate family time on the weekends to get outside and get active! Here are my top ten ideas for fall fitness, perfect for busy families:

1. Kids have a play date on Saturday? Walk them there, or arrange to meet in the local park. And don’t just sit on the bench…take at least 10 minutes to swing, jump on the slides or throw around the football. Believe me…your kids will love to see you engaging in an active way, instead of watching from afar.

2. Get ahead of those falling leaves! Take an hour on a Saturday afternoon or early evening before dinner and start raking. Have the kids help…or at least get in a few minutes of jumping in the leaf piles when you’re finished. You’ll save money on having someone else do it, and get in a good arm workout while you’re at it.

3. Vow to spend 1-2 hours outside on Saturday or Sunday, as a family. Walk a nearby trail, do a short hike, or go on a family bike ride around the neighborhood. It’s important for kids to learn how to occupy periods of time outdoors…and without their electronic devices.

4. Sign up for a local 5 K. Walk or run. Get the kids, neighbors, co-workers or other family members involved. Feel good about helping a charity and getting a workout in at the same time.

5. Go apple picking! Walking, bending, reaching, and carrying bags of apples…there’s all kinds of activity to incorporate…just make sure to find some healthy recipes to make with all those apples!

6. Halloween is coming. If your kids are going to go trick-or-treating, start early and walk. Around Boston, I don’t see this as much, but growing up in Connecticut, I remember lots of parents driving their kids from house to house. I understand that it can get dark early by the end of October, but travel in groups, stay in your neighborhood, and make sure the kids don’t get too far ahead. But do give them the chance to walk…it’s just not the same experience in a car.

7. Do the kids have a football game or practice on Saturday? While you may feel obligated to stay and watch, remember that your health is a priority too. Take 30 minutes of that 90 minute practice to walk or jog around a nearby track. You’ll be back to see most of the game, but you’ll feel much more accomplished than if  you sat on the bleachers the whole time.

8. Pack lunches the night before school and work, and dedicate that 10-15 minutes in the morning to go for a quick jog before the kids wake up. The fall is a perfect time for running! If there’s no one to watch the kids, do a 10 minute yoga DVD instead. For most people, the reality is that working out at night, after you make dinner, clean up, help the kids with their home work and get them to bed, just doesn’t happen. Plus, starting off your work day with a quick workout will make you feel more energized and productive throughout your day…I promise.

9. Use time at family get-togethers to get everyone outside. In my family, we like to take walks after Sunday dinners, or after our Thanksgiving dinner. Sometimes it can be hard to get moving, but everyone is always grateful for the walk once we’ve made it off the couch.

10.  Don’t just watch football all day on Sunday. Take the kids outside at half-time to play some football yourselves. Kids really do emulate their parents, so if you don’t want to see your kids sitting in front of the TV for 4 hours at a time, don’t do it yourself! Incorporate brief bursts of physical activities during the commercials (push-up challenge, anyone?), and play outside with them at half-time.

These are just some ideas, but be creative and enjoy the outdoors while you can. Winter is long in New England, and fall is our season. It’d be a shame to spend it sitting inside. So throw on that hoodie, pull the kids away from their devices, and get outside! Just hurry up…kick off starts at 1:00.